Tuffa: Fa'idodin Kiwan lafiya, Haɗari da girke-girke

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Yawancinmu mun saba da tsohuwar karin maganar nan ta Welsh da ke cewa 'Tumfa a rana tana nisanta likita' '. Tuffa suna da fa'idodin kiwon lafiya da yawa wanda ya sa ya zama ɗayan 'ya'yan itacen da aka cinye a duniya.

Tuffa suna da yawan antioxidants da flavonoids wanda ke rage haɗarin kamuwa da cutar kansa, cututtukan zuciya, da ciwon sukari ^[1] .

curd da lemo don gashi

Abincin Abinci Na apụl

100 g apples suna dauke da 54 kcal makamashi kuma suma suna dauke dashi

• 0.41 g furotin
• 14.05 g carbohydrate
• 2.1 g fiber
• 10.33 g sukari
• 8 m alli
• 0.15 MG baƙin ƙarfe
• 107 MG potassium
• 2.0 mg bitamin C
• 41 IU bitamin A

Amfanin Lafiya ga Tuffa

1. Inganta lafiyar zuciya

Tuffa suna rage haɗarin kamuwa da cututtukan zuciya ta hanyar rage ƙwayar cholesterol mara kyau da kuma ƙara yawan ƙwayar cholesterol mai kyau. Sun ƙunshi fiber mai narkewa da antioxidants polyphenol waɗanda ke ba da gudummawa ga lafiyar zuciya da rage hawan jini. Wani bincike ya nuna cewa, cin tuffa na iya rage barazanar bugun jini ^[biyu] .

2. Taimakawa wajen rage kiba

Tuffa shine kyakkyawan tushen fiber wanda yake sa cikinka ya koshi na dogon lokaci. Wani bincike ya nuna cewa, mutanen da suka ci yankakken tuffa kafin cin abinci sun ji sun cika, idan aka kwatanta da wadanda suka ci miyar apple ko ruwan apple ^[3] . Wani binciken ya gano cewa mata masu kiba 50 da suka ci tuffa sun yi asara kimanin kilogiram 1 kuma sun ɗan rage adadin kuzari fiye da waɗanda suka ci cookies na oat ^[4] .

yadda ake kawar da bushewar gashi da tsaga

3. riskananan haɗarin ciwon sukari

Tuffa suna da antioxidants polyphenol da ke taimakawa wajen rage haɗarin ciwon sukari. Wadannan antioxidants suna hana lalata kwayoyin beta a cikin pancreas. Kwayoyin Beta suna samar da insulin a jiki kuma galibi ana lalata su da mutanen da ke da ciwon sukari na 2 ^[5] .

4. Hana kansar

Abubuwan da ke cikin jiki a cikin apples suna rage yawan cutar kansa. Wani bincike da aka gudanar a cikin mata ya nuna cewa shan tuffa yana da nasaba da ragin yawan mace-macen da ke fama da cutar kansa ^[6] . Wani binciken ya nuna cewa cin apple daya ko fiye a kowace rana na rage barazanar kamuwa da cutar sankarar mama da ta hanjin ciki da kashi 18% da 20% bi da bi ^[7] .

5. Inganta lafiyar kwakwalwa

Quercetin, ɗaya daga cikin antioxidants a cikin apples, na iya taimakawa rage mutuwar salon salula wanda ya samo asali daga shaƙuwa da kumburin ƙwayoyin cuta. Shan ruwan apple yana kara samar da kwayar cutar acetylcholine a cikin kwakwalwa, wanda ke haifar da ingantaccen ƙwaƙwalwar ajiya da rage haɗarin cutar Alzheimer ^[5] .

6. Taimakawa wajen yakar cutar asma

Tuffa suna da arzikin antioxidants wadanda aka alakanta da rage kasadar asma. Wani bincike ya nuna cewa cin kashi 15 cikin dari na babban tuffa a rana yana da nasaba da kaso 10 cikin 100 na rage cutar asma ^[5] .

7. Inganta lafiyar kashi

Masu bincike sunyi imanin cewa antioxidant da anti-inflammatory mahadi a cikin apples suna da kyakkyawan sakamako akan lafiyar ƙashi ^[8] . Wani bincike ya nuna cewa matan da suka hada da sabo na tuffa, tuffa na tuffa, tuffa da tuffa a cikin abincinsu na rasa karancin alli daga jikinsu ^[5] .

8. Taimako a narkewar abinci

Tuffa suna ɗauke da nau'in fiber mai narkewa wanda ake kira pectin wanda ke da amfani ga ƙwayoyin hanji a cikin hanjinku. Fiber yana wucewa zuwa babban hanjinka ko hanjinka, inda yake iya kara girman kwayoyin cuta ^[9] .

magungunan ayurvedic don haɓaka gashi

9. Inganta lafiyar fata da gashi

Tuffa suna yin fata da haske, suna jinkirta tsufa kuma suna shayar da fata saboda abubuwa iri-iri da ake samu a cikin tuffa. Hakanan yana inganta ci gaban gashi kuma yana hana zubewar gashi.

Haɗarin Lafiyar Lafiyar Apl

'Ya'yan Apple suna dauke da sinadarin cyanide, mai guba mai karfi wanda zai iya zama mai matukar illa ga lafiyar ka idan aka sha ^[10] . Cin tuffa yana haifar da cututtukan hanji, gas, kumburin ciki, da ciwon ciki ga wasu mutane.

Hanyoyin cin apple

• Sara bishiyoyi kuma ka sanya su a cikin koren salad ko salad na 'ya'yan itace.
• Kuna iya cin yankakken tuffa da man gyada a matsayin lafiyayyen abun ciye-ciye.
• Ana iya amfani da apples a cikin kayan zaki kamar muffins, ice creams, pancakes, da waina.
• Hakanan zaka iya yin ruwan apple da apple sauce.

Apple girke-girke

1. Apple rabdi girki (apple kheer recipe)

biyu. Apple jam girke-girke

3. Apple beetroot karas ruwan 'ya'yan itace girke-girke (ABC sha)

1. [1]Boyer, J., & Liu, R. H. (2004). Apple phytochemicals da fa'idodin lafiyarsu. Jaridar abinci, 3, 5.
2. [biyu]Knekt, P., Isotupa, S., Rissanen, H., Heliövaara, M., Järvinen, R., Häkkinen, S., ... & Reunanen, A. (2000). Amfani da Quercetin da kuma cututtukan cututtuka na zuciya. European Journal of Clinical Nutrition, 54 (5), 415.
3. [3]Ambaliyar-Obbagy, J. E., & Rolls, B. J. (2009). Tasirin 'ya'yan itace a cikin nau'ikan daban akan cin kuzari da ƙoshin abinci yayin cin abinci. Ci, 52 (2), 416-422.
4. [4]de Oliveira, M. C., Sichieri, R., & Mozzer, R. V. (2008). Abincin mai ƙarfi mai ƙarfi mai ƙara 'ya'yan itace yana rage nauyi da cin kuzari a cikin mata. Ci, 51 (2), 291-295.
5. [5]Hyson D. A. (). Cikakken nazari game da tuffa da tuffa na apple da alaƙar su da lafiyar ɗan adam Adadin abinci mai gina jiki (Bethesda, Md.), 2 (5), 408-420.
6. [6]Hodgson, J. M., Prince, R.L, Woodman, R.J, Bondonno, C. P., Ivey, KL, Bondonno, N., ... & Lewis, J. R. (2016). Amfani da Apple yana da alaƙa da haɗari da mace-mace takamaiman mace a cikin tsofaffin mata. Jaridar British Journal of Nutrition, 115 (5), 860-867.
7. [7]Gallus, S., Talamini, R., Giacosa, A., Montella, M., Ramazzotti, V., Franceschi, S., ... & La Vecchia, C. (2005). Shin tuffa a rana yana hana mai ilimin kanko nesa? .Annals of Oncology, 16 (11), 1841-1844.
8. [8]Shen, C. L., von Bergen, V., Chyu, M. C., Jenkins, M. R., Mo, H., Chen, C. H., & Kwun, I. S. (2012). 'Ya'yan itãcen marmari da abincin abincin jiki a cikin kariya ta ƙashi. Binciken abinci mai gina jiki, 32 (12), 897-910.
9. [9]Koutsos, A., Tuohy, K. M., & Lovegrove, J. A. (2015). Tuffa da lafiyar zuciya da jijiyoyin jini - shin hanji microbiota babban abin dubawa ne? .Nijiyoyi, 7 (6), 3959-3998.
10. [10]Opyd, P. M., Jurgoński, A., Juśkiewicz, J., Milala, J., Zduńczyk, Z., & Król, B. (2017). Abincin Abincin Abincin da Lafiyar Abincin da ke tainauke da Abincin Apple a cikin Beraye: Batun Amygdalin. Magunguna, 9 (10), 1091.

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Aiko Min Da Imel Nuna A Shafin